Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Green Kiwifruit

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Green Kiwifruit	7%	7%	86%

Macro Nutrients

	Frozen Chopped Broccoli	Green Kiwifruit	Recommended Dietary Allowance
Energy	1.27% 37kcal	3% 86.5kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	16% 20.8g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	17.6% 12.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.62% 1.18g	8.5% 6.17g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.06g	% 5.83g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	11% 4.25g	11% 4.25g	38g per day for Men 19-50 years
Protein	7.1% 4g	2.9% 1.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Green Kiwifruit	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	3.02% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23.7% 95μg	8.86% 35.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	146% 131mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.5% 1.73mg	13.8% 2.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	47.6% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Green Kiwifruit	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	20.5% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	14.4% 1.15mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	6.04% 0.14mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10% 71mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Green Kiwifruit per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Green Kiwifruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Green Kiwifruit:

• 5 ounces of Frozen Chopped Broccoli have 13 times more Vitamin A, 2 times more Vitamin B1, 3.8 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6, 2.7 times more Vitamin B9 and 2 times more Vitamin K than Green Kiwifruit.
• While 5 oz of Raw Green Kiwifruit contain 1.6 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Green Kiwifruit provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Green Kiwifruit have insufficient amounts of Vitamin A and Vitamin B2
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Green Kiwifruit have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Green Kiwifruit:

• 5 ounces of Frozen Chopped Broccoli have 1.6 times more Calcium, 2.6 times more Iron, 3 times more Manganese, 1.5 times more Phosphorus, 14 times more Selenium and 3.4 times more Zinc than Green Kiwifruit.
• While 5 oz of Raw Green Kiwifruit contain 3.4 times more Copper and 1.5 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Green Kiwifruit contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Green Kiwifruit lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 2.5 times more Omega 3 and 2.5 times more Protein than Green Kiwifruit.
• While 5 oz of Raw Green Kiwifruit contain 2.3 times more Energy, 3.1 times more Carbohydrate, 6.7 times more Sugars and 5.2 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Green Kiwifruit offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Green Kiwifruit provide inadequate amounts of Omega 6 in five ounces.